CrossFit Crag – CrossFit
Deadlift (3×4 @ 80-85 % of 1 rm )
if no 1 rep is established can go off projected 1 rep or use this time to work up to a heavy set of four
Metcon (3 Rounds for time)
3 rounds for time
each round recorded separately
300 m row
10 dead lifts (155,105)
30 double unders
rest two mins between rounds on own!
Goal is to maintain rounds sprint pace